Full-Body Strength

Hey guys. This is a full body flow. I've got my box on long ways ready to go. My box is in front of my shoulder blocks just for the next exercise coming up, and I'm on one red spring. So let's get to it. We're gonna start seated on our box with your feet on your headrest.

Scoop forward just a little bit, and I want you to just take a forward fold just to, like, stretch out your back, reach underneath your headrest, and then pull up and back. Just to really stretch in between those shoulder blades, get that contraction in the belly, and then slowly roll yourself up, take your hands to your knees, and let's just open up the chest a little bit. And then exhale scoop the belly back around the spine. Let's do that one more time. Just a little reach and stretch.

Last one. Inhale, lifting the chest opening, and then exhale rounding. Perfect. We are gonna scoot forward, so you can slowly roll down onto your back. We're gonna start with some abs here. Scoop out the belly, roll back.

I want you to grab behind the legs on the way down. Take your legs with you. They're in tabletop, hands sneak behind your head. We're gonna take the head back right away, opening up the chest. And then exhale just scoop and lift.

Try to keep the knees stacked. And just breathe here. Finding those abs. We go for four. So we can lift that chest towards the thighs, but keep the knees stacked for two.

And then let's hold at the top on one, little pulses here. Scoop the belly out more as you lift the chest for eight, seven, six, five, so good. Four, three, two, on one, hold the chest up, take the right toes to the headrest. We're gonna lift your inhale. We're alternating.

Left and right. So you're trying to keep your chest nice and lifted, curling up, hold that chest lift as you tuck the toes down and up without arching the back, so maintaining that neutral spine for four. Inhale exhale for three. On one, we're gonna add a little twist opposite elbow to knee, left elbow to right knee, and we twist right away. We're going side to side for eight.

Seven. Keep lifting your chest twisting, but you're anchoring the backs of your hipbones into that box for four. For three. For two light legs. One more on each side.

Hug it in. Good. Curling yourself up, tuck your chin, give yourself a little rest, and then take it back, hands behind your head, legs and tabletop, curl up, crunch up, lift that chest, and just let's just do a single leg stretch. So stretching the left leg long and bring it in, but let's go to a little bit of a quicker pace. So we go left and right for eight. Seven six five four, lift the chest a little bit higher for three. For two, we're gonna add that twist again.

We go for eight. Seven, six, five. Keep your breath going for three for two. And one grab behind the knees rock yourself back up. We're gonna reach down and grab our short loops here. Take your hands in the short loops. Make sure that you're quite forward on your box still so we can roll back down onto our backs.

Palms are up. I want you to pull in the belly before we roll all the way back down. We're just gonna scoop out the belly, see curve it back, lean back to a halfway point here. We're gonna stay here. Light toes on the head rest and just give me a bicep curl.

So my tailbone is slightly tucked under. I'm really scooping out that low belly, but keeping my chest lifted for five. Keeping the elbows away from your body pull it in for four. For three, exhale. Inhale return. For two, on one, we're gonna add a little leg lift with it.

Alternating once again, lifting that leg up to tabletop and then floating it back to the headrest. Maintaining that c curve, really leaning back, challenging the abs So good. Keep the elbows lifted. Let's do four more. For three. For two wide collarbone, and one. Good.

You're gonna scoop out the belly, start to roll all the way back down, bring the legs with you, keep the chest lifted, and go back to your bicep curl. Tuck your chin slightly. I want you to just look at your belly button here. As you bicep curl, those legs are in tabletop. Let's do four more.

For three. For two, we're gonna add single leg stretch in there. So let's reach one leg out as our arms are out and then pull it in alternating. For eight. Keep lifting the chest. First seven.

Six, keep the elbows lifted for five, four shoulders down. For three, you got it two more. Two, On one, we're gonna flip our palms, and we're gonna do an overhead punch. You're gonna come back to your little bicep curl, curling your chest up. We're gonna go into a little boat pose, or teaser you choose, you're gonna fold the legs back, scoop out the belly, rotate the palm so they're facing the ceiling, do an overhead punch here, bend the elbows, flip the palms, reach the chest, find your teaser. Let's do that again, but we're gonna add double leg stretch in there.

So reach the legs long, arms long, bend everything in, scoop up the belly, lift the chest, find that position and then slowly fold it back. Let's reach without arching the back, exhale lift. Let's do three more. Good. Sholders down. Two more. Reach the legs long.

Two. This last one, we're gonna stay with this punch, arms and legs go out, curl in, So I'm kinda curling into a tight little ball here, and then stretching arms and legs away from each other for four. Inhale exhale for three. For two, On one, go back to your teaser, find your balance for five, for four, lift your chest, drop the shoulders for three, two, and one toes to your headrest, go ahead and hang up those straps We're gonna keep our box on for this next one, but step off. We're gonna come around the front of your reformer here. I want you like a couple of inches away from your foot bar. Walk your feet together.

Hands are gonna be on the edge of the box. Let's step the left foot back. Right leg is slightly bent, draw on your belly. We're going to take the box out with straight arms, pushing the box out. As you push the box out, want you to lift that left leg into an arabesque, push, push, push, and then as the box comes in, keep the arms straight, let the back come up with the upper body.

So we're bringing the back up, and then we're gonna dive forward into our flat back as you lift the leg, and then let the upper body come up with the box. Exhale, push and reach. So even though I'm pushing this box, this carriage out, I'm not going with the box. So see how when I go with the box now I'm shifted and I'm on my footbar. I want you to stay away from that footbar. So maintain the support, the engagement in that right glute.

So all the weight's on the right leg. The arms stay straight, tie in the belly. Let's do four more here. There's a slight bend in that right leg. For three, push that box away but stay on top of your leg for two.

We're gonna pause and hold at the top on one. Bin the elbows out to the side, bend the knee, meet the knee and the elbow together, and then extend push away from each other for eight. Now you're gonna start to feel that right glute, that right standing leg. And then keep the left leg lifted. So you gotta clear that bar. Yes.

So take the knee over the bar. Draw in the belly more and give me four more. For three. For two, stay on top of that standing leg. Hold it out on one.

Give me a pulse for eight. Keep the arms straight, keep pushing the box, but stay on top of the leg for four. For three, tie in the belly. You're gonna flat back here for two on one, bring the box all the way in. We're just gonna rotate our toes, we're square, our hips are square, hand on the bar, but we're going to do a little side over. I want you to bend your right leg again. So, right leg is still the leg that's down our supporting leg. Lift the left leg up.

You're in a little side over here. That left leg is parallel to the floor, let's go for a circle for eight. Circling to forward, trying to keep the leg hip height, but it can absolutely be on the lower side. Just draw on your belly. I want you to keep pressing your hips forward as if not to stick out your booty. Yeah.

So stay on top of that leg. For three, draw in the tummy for two, and we're gonna reverse that circle for eight. Seven. You got it. Six. Keep pressing the hips forward. Draw on the belly.

Lift that leg. Give me four more. For three, two, on one, we're gonna take the arm overhead, tap that left foot to the floor and just a little lift, but keep it parallel. Try not to let it turn out. So you're using that like side glute to lift the leg. Your obliques are engaged as well.

And we're reaching, moving our body. Good. For four, really lift for three. For two. So good. One more. Take your hand to your bar.

Do a little quick forward fold, shake it out. Just hang heavy from your bar. Roll yourself up, and I want you to step your left foot forward, and then come on to that left leg. So hip is right over the ankle, hands go back to your box. We're gonna press the box out, lifting the back leg, that right leg now. And then bring the chest up as you bring the box in and go for that dive, that flat back, all the way over, but staying on top of your left leg.

Draw on the belly, try to keep the shoulders down, the neck nice and long. And we're breathing. So good. Find some length in your spine here. Squeeze that right glute to lift the leg and keep that left glute is supporting everything.

For three, We got two more and then we're gonna bend it in. Good. Let's pause at the top, bend the elbows out to the side, bend the knee, knee meets elbow, and extend. Staying on top of your left leg, don't go with the box. Or don't go with the carriage. And that right leg really has to lift to clear the bar.

So nice. Give me four more. You got it. Four. Three. Two, on one hold pause, reach that back leg, pulse it out for seven, six, keep the arms straight, the head in line with the spine, I'm pulling the belly. Lift that leg for five, four, three, two, on one, bring the carriage all the way in.

We're gonna rotate so we're facing the side. Hand goes to your bar. Bend your left leg. And then do a little side over, lift up that right leg hip height. Pause here, plug everything in, shift your hips forward so you're in alignment, and let's go for the circle for eight.

For seven, draw in that belly. For six, five. Your light hands on that bar for four, three, two, and reverse. So, our left leg is still supporting us, lifting that right leg like around a soccer ball, a little medium sized circle for four, three press ups, forward belly in for two. On one, take the toe to the floor, reach that right arm away and over your body. And we lift, keep the leg parallel to the floor. Using that side glute.

Good. And we reach, lift a little bit higher and give me four more. Keep your breath going for three. Two, tie in the belly, and one, take a break. Okay. Let's take this box off, and we are gonna go to one yellow spring, and we're gonna stay standing.

So take your red spring off throw on the yellow. And let's start on this side of your reformer with your right elbow through that big loop. Once you get your elbow in there, I want you to step towards your foot bar so the carriage comes away from its home base a couple of inches. Throw those hands up behind your head, and your legs are quite wide. My feet are even a little bit wider than my hips, toes are slightly turned out.

We're going to go into like a grand plier here. We're gonna go down to our grand plie plugging in the belly tailbone. It's going straight down, and we're gonna do a little side over. So take that left elbow towards your left knee, bring it back to your center, and then stand up tall. We go down. Exhale up and over, bring it back, stand up tall.

So this is a standing oblique exercise. I want you to be aware of not just using this elbow, this arm to jerk the rope across. I want you to really just focus on that left oblique, get tall as you go up and over. Like as if there's a pole here and you're trying to take your body up and over the pole, maintaining this grand plié, this deep bend in the legs. Good. You're resisting sticking out your booty, and I'm really pressing my knees to the back wall to keep the turn out of my legs. Let's do three more here deep in the legs, take it up and over, bring it back, stand up tall.

So good. Two more exhale. And reach one more. We're gonna stay down. And go up and over for eight. Hold this plie.

So, stay low in the legs. Feel a little burn. For four. Just a little. For three. Good.

Two on one pause and hold. Bring your hands to prayer. We go down an inch up an inch with the legs. For eight, seven. Get a little bit deeper for six, five, four, three, you got it. Two, we're gonna pause on one. We're gonna keep our hips facing this straight forward, but we're gonna take our shoulders and twist towards the foot bar.

Just a little twist in the upper body using those abs. We got four. The legs are burning because you're still holding that plie and let's do three more. Three Good. Ring out that waist get a little bit taller for two. And one stand up tall.

So good. We're gonna take the right hand now in the big loop, and we're gonna, face our foot bar. So square your hips off towards the foot bar. I'm up on the ball of my back foot and my left leg is gonna stay nice and bent, so we're lunging on the left leg. But we're gonna take two big steps back. So we have the right amount of resistance.

If it's too heavy, keep going back. If you want more resistance, keep going forward. So, we're in a lunge here. Left leg is bent, right leg is straight and long, but you're on the ball of your foot, so you can really pull that right hip forward. We're gonna pitch forward from our waist, lean in. My palm, I'm gonna press overhead punch for eight. Keep the shoulders square, the hips square.

Keep this flat long back. And you're really wrapping your ribcage together, abs are in to maintain this position, punching that arm. Breathe. Let's go five more. For four, deep lunge in this left leg, yes.

For three, two, and one. I don't want you to let go of this strap, but just hold on to it and let it hang heavy. We're going to reach the left arm forward. Pitch forward even more. So come up onto that left leg so we can draw the right knee into your chest for 10. For nine.

Eight opposite elbow to knee using the belly plug it in. First six, that left leg stays slightly bent for five, four, three, two, and one. So good. Hang up that strap. We're gonna stay on the yellow spring. We're gonna go into a kneeling plank slide.

But so just be aware as you get on the carriage, you're you are on that very light spring. These are gonna be together, and I want you to be set up close to the front edge of your carriage. Hand is going to go down onto the wooden platform, and I want you to slide just the legs out. So I want you to keep the shoulders stacked right over the wrist, and that right knee is just going to stack right on top of the left And I want you to press your hips forward, so now you're in like a perfect alignment. We're gonna keep the shoulder over the wrist and just isolate from the hips.

You're gonna take the knees underneath the hips you're gonna wrap that arm underneath or thread the arm and then take it back. So you're using your left oblique to draw the knees underneath those hips But I want you to try to keep the hips facing the side and only your upper body is doing the little twist. So let your eyes follow that right hand. It helps with that little upper body twist. And then there's a little pinch in the waist.

Let's do four more. Good shoulders down. Plug it in for three. For two And then let's pause and hold in this side plank. And we're gonna go down an inch up an inch with the hips for 10.

Lift that rib cage and the hips straight up towards the ceiling. Good. Give me five more. Plug in the belly more. For three, for two, and then draw everything in on one. We're gonna stay onto our knees, but it would like you to come more to the center of your carriage, knees are wider, so right underneath your hips.

We're gonna grab the short loop with our left hand. Going right into like a little drawing the sword situation, fold that arm in towards your right hip, and then big diagonal reach, folding it in. So plug in the belly. I like to keep my thumb out of it so you're rolling that shoulder head back. Just a little reach with the arm.

Good. And you're kneeling up very nice and tall with your belly in. Whoo, exhale. Let's go for five. For four reach. Slow return because you are on that yellow spring. For three.

Inhale exhale. Two on one, we're gonna fold it in and then we're gonna keep the arm in by your side. So keep the elbow hugged in by your side and just take that thumb out like a little hitchhiker. So that external rotation of the shoulder keeps squeezing the arm in by your side and take the forearm out out out. Good. Let's do five more.

We go five. Breathe for four. Squeeze a little bit in between the shoulder blades for three. For two, give me one more. One and let it go. So good. You guys hang it up carefully step off your carriage, and we're gonna come around and start all over with those standing obliques.

So come around grabbing your big loop, left elbows going through the big loop, kind of walk forward towards your foot bar, legs are wide, toes pointed out, hands behind your head. We're going to go into our grand plier first, so pressing the knees back, tailbone straight down, pulling the belly. We're going to go up and over towards the foot bar. Find your center line and then stand up tall. We go down. We go over, bring it back, stand up.

A lot of times with these obliques or these side overs, I feel like a lot of people like to round their upper spine and drop their chin. I want you to lift your chin, squeeze in between your shoulder blades, open up those elbows out to the side. So you keep that nice long spine, as you go over. Good. Let's do four more here. Really focusing on that right oblique to go up and over.

For three, we got two more. Two, Last one, we're gonna stay down. We go up and over for eight. Whoo. For seven, holding this grand plie. For six, get low in those legs, pull in the belly. For five.

A little pinch in the waist for four. Three. Two. On one, hands come to prayer. We go into our little pulses with the legs.

So down an inch, up an inch for eight, seven get lower, six. You can do it five, four, three, two. On one, we're gonna twist towards our foot bar. Keeping the hips facing the side, just taking the upper body, the shoulders towards that foot bar, ringing at the waist, let's do four. For three, belly button to spine, for two and one straighten the legs. So good. We're gonna take the left hand into that big loop and we're gonna square off our hips towards our foot bar.

My left leg is back. Right leg is forward this time. We're gonna take those two steps back. We're in our lunge, you're on the ball of your back foot, bring that left hip forward, other hand on your hip, and this palm is out, right? I want you to pitch forward from your hips, find that tension in the strap, and then go for your punch.

Maintaining this flat back, maintaining this lunge with that right leg. Nice and bent. And we're just punching that arm. Good. It's like you're pressing the air forward with the palm. Good. Let's do five more plug in that belly.

You got it. Wrapped the rib cage. For four. For three. Give me two more. Last one, you're gonna float the arm down by your side.

Just hold your strap and then reach that right on forward, we're gonna come even more over onto our right leg, so we can just pull that left knee into our chest, but you're tapping the toes back. Let's go for 10. For nine. Draw it in. Eight, seven. That right leg is slightly bent for five. For four. You got it. Three. Two.

And one. Hang up that strap and let's go back to our kneeling plank sides. So take your knees towards the front portion of your carriage. Hand goes down onto that wooden platform. You're gonna press your hips forward as you come I just wanna roll.

That's okay. The the new thing. And it's a busy train day. There's like a long tag. Yeah.

I got it. Thank you. Let me get like a little sip of water. How am I ending this one? I don't think I added Indy. Okay.

Mhmm. Is that right? Let's see. I don't think I Did I add anything? Oh, oh my god. I still have the hip dips. Oh, lord, have mercy. Okay.

And then I'm gonna do. Oh, lord. Oh, lord. Okay. So I think I think how I'm gonna end it then is I'm gonna do this. Oh. What's that? Where am I? I'm here. Oh, yeah.

I'm here. And I'm doing that. I'm gonna do this. And I'm gonna do this and then I'm gonna hang it up and then I'm gonna put all the springs on and I'll face this way. Is it better that I do those hip things here and not on the other side, right? And then I'm gonna sit. I'm gonna do a little this.

That's how we're gonna end. Okay. So I'm yellow. I'm here. You know, let's do that two more. Okay. Just made it really.

Here we go. Two more. And in. So good. You guys hang up that strap, and let's come back onto our knees. We're gonna do our kneeling plank slides again, careful as you hop on your reformer, knees together top portion of your carriage, hand is down on the platform. We're gonna shift the hips forward as we come out, but keep the shoulders stacked over the wrist.

Length in that left arm up, that left knee is stacked right on top of the right. Find this position here. You're gonna isolate from the hips. Pull the knees. Underneath your hips, draw the carriage in, and then take it back.

Threading that arm under. Trying to maintain the hips to the side, but the shoulders are twisting towards the floor. Just let your eyes follow that left arm. Little pinch of the waist, draw it in and up. Good. Pressing the shoulders down.

So your neck stays nice and long. Let's do two more. Good. Last one, we're gonna pause hold. Drop the hips down an inch, up an inch for eight.

Seven Six good. Really plug in the front of your belly towards your back. Take the ribcage to the ceiling, the hips of the ceiling. You got it. Let's go for four. Press the arm away from you for three. For two.

And one, bring it in you're gonna come kneeling up on your knees, grab that short loop. We're gonna go right hand in the short loop, hand on your hip, sit up tall, and we're gonna go for that, draw a sword, punching the arm out, fold it back in towards your left hip and we reach and go. You are in that yellow spring. So it makes you go a little bit slower. Use a little bit more control.

There's a pause at the top. Before you fold it back in. Just keep that shoulder down and the belly in. Let's do five more exhale. Big punch folded in.

Good. For three, open up the chest a little bit. For two, and last one, we're gonna go back into that little mini you're gonna take the forearm out. Keep the elbow in by your side. Like you're holding a paper in between your arm and your rib cage. Good. Let's do five.

It looks so easy, but it's burning for four. For three, really rotate some out out out for two. And one. So good. Hang it up, and we're gonna throw all of your springs on. So we're gonna come on down. We we want all the springs on just to tie the caraj in so there's no movement.

Gonna go into this little bridge series, but we're gonna come down in front of your reformer, believe it or not. Hands are gonna sneak behind your head. I want you to lift so our legs are hip width apart, knees are bent, hands behind your head. Let's take our hips up, and then I want you to shimmy back like an inch or two so your shoulder blades are on the carriage. My head is back. My elbows are out wide.

My hips are nice and lifted. So I'm squeezing these glutes, hamstrings are engaged. And then I'm gonna bring my head forward as my hips dip down towards the floor, and we're gonna go again, press squeeze all the way up. So we're just going into this little flow, taking the upper body forward as we dip the hips down, and then elbows out to the side, take the head back. Really squeezing, really lifting those hips.

So at the top, they're right in line with your knees and shoulders. Let's do five more. Squeeze and lift. Good. Exale. For four.

Dig those heels into the floor as you lift the hips. For three. For two, really nice you guys, let's pause and hold at the top. We're gonna lift the heels, drop the heels and lift or eight maintaining our hips nice and high. They're in line with our knees.

Disisolating the ankles, squeezing those glutes to keep the hips lifted. Let's do four more, tying your belly for three, for two, and then keep the heels up on one, go down an inch with the hips and up, squeeze little pulse for 10, for nine, for eight, seven, six, so good. It's such a small movement. But it's mighty. Let's go for four for three, two, and one drop the heels. Bring the head up and take your hips to the floor.

We're going to now walk our legs all the way together. We're going to go into a single leg. So bridge back up or lift the hips and we're going to cross the left ankle over the right knee. Let that left knee drop open, but don't drop the left hip so keep the hips nice and even. Yes. Take the head back. The hips are lifted.

Same thing. We go down and up. Keeping the hips as even as possible. Take the head forward. As the hips dip down, squeeze and lift. Good. So now we're really isolating that one side.

That right glute and hamstring are on fire. And we got it. Let's go for five. Good. Keep that belly tied in for four. For three. For two, on one, we're gonna go back to those pulses, down an inch, up an inch.

For 10, for nine. Eight, you're like balancing on your shoulder blades. Yes. And then squeeze the hips. Maybe you tuck your tailbone under a little bit to press the hips up for five, four, for three. Two, keep that breath going.

And one, kick it off. Switch it out. Right over left. Here we go. Dip it down. Take the head back. Squeeze, press the hips up. Trying to keep those hips on an even plane and lift.

Take the elbows back and then bring the head forward. Let's do five more on this side. Big dips down, and then squeeze right where that hamstring meets the glute on the left side for four. For three, keep the breath going. We're almost there for two, and then hold it up on one.

Take that little pulse down an inch. Squeeze and lift. You got it. For eight, seven, lift those hips a little bit higher. Six Five more. Five.

Four. Three squeeze pulling the belly for two. And one, take it all the way down. So good. You guys, let's finish with one more little arm exercise. Before I have you go, I want you to bring your hands to the edge of your carrot.

Take a seat, fingertips are facing. Your knees, and then we're gonna shift our hips forward. But I want you to go straight down. This is our classic tricep dips. Yes. We go for eight. I want you to keep those shoulders down.

Press away and exhale as you straighten those arms. Let's do four more for three, for two, and let's pause at the halfway point on one little bounce for eight, down an inch, up an inch, seven, six, five, four, three, two, and one, take a seat on your carriage and let's stretch out those glutes before you go. So just do a figure for crossing your right leg over a right ankle over your left knee forward fold. Maybe you go into a flat back and really feel the stretch in that right hip and glute. And then just let it go rounding your spine, shake out your head.

Good. Slowly, rolling yourself up and switching out the legs. Take a deep breath, exhale flat back over, really finding this stretch here, breathing into it, and then let your upper body go, hang heavy over your legs, shake out that head. Let's do a quick little arm stretch, taking the right arm behind you grabbing onto that right elbow, do a little side stretch with it. Breathing into it.

Good. Take that right arm then across your body, pull it in. Good other side. Left arm up and over, behind you, grab that elbow, take a little side stretch with it. Good. Slowly, bring it across in front of you.

Take that little shoulder stretch, sitting up tall. And then shake it out. Thanks, guys. Have a great day.